Monday, November 30, 2020
Mitochondrial Health

The Role Of Lactate In Exercise Performance (And How To Use Breathing To Cool Down) || Evan Peikon



In this clip from the Upside Strength Podcast #63, Evan Peikon talks about the important role that Lactate plays in the bioenergetic process as well as what breathing techniques can be useful for cooldowns.

Full Video Interview: https://youtu.be/aNazDZbP1JI

Evan Peikon is a coach, a translational sports scientist, and an educator at the Training Think Tank HQ in Atlanta, GA.

Evan on Episode #14: https://www.youtube.com/watch?v=svBYe_h61ok
Evan on Episode #23: https://www.youtube.com/watch?v=LkazRXWLbhU
Evan on Episode #34: https://youtu.be/L-kU7o0PrzY
Evan Peikon on Instagram: https://www.instagram.com/evan_peikon/
Emergent Performance Lab: https://www.emergentperformancelab.net/
The Science & Practice of Performance Enhancement with NIRS: https://moxy-academy.teachable.com/

The role of Lactate in Bioenergetics

Lactate is produced at all times and is utilized all around the body (organs, tissues, cells, etc…). Lactate is a major energy source for mitochondrial respiration (lactate oxidation), a major gluconeogenic precursor and an important signaling molecule.

The amount of lactate contained in the tissue at any point in time ranges from 0.5 to 30 mM and the ratio of Lactate to Pyruvate in a cell can range from 10 to over 500. These changes can be seen during exercise and during other stress-strain responses.

Most of the lactate present is used immediately within the tissue (oxidation via the mitochondrion, 50% at rest and 75-80% during sustained exercise) with significant utilisation by the heart (oxidation) and the liver (gluconeogenesis, 25%).

Blood glucose levels (glycemia) are supported by the hepatic (liver) gluconeogenic pathway from lactate during both rested and active (exercise) states.

The Lactate that is produced (in a white-glycolytic or “producer fiber”) can be:
Used in that fibers mitochondrion (lactate oxidation)
Shuttled directly to another fiber (red-oxidative or “consumer fiber”) to be oxidized
Shuttled through the circulatory system to the brain, liver, kidneys, or to other consumer fibers around the body.

Lactate is the preferred fuel for neurons (or brain cells).

There exists an inverse relationship between blood lactate and plasma free fatty acid concentration (FFA) and oxidation during hard exercise. Pyruvate/Lactate blood concentrations affect fatty acid oxidation at the mitochondrial level. A high P/L concentration acutely downregulates lipolysis as well as the oxidation of fatty acids. However, lactate also upregulates (long-term) mitochondrial biogenesis, glucose tolerance and lipid oxidation (metabolic flexibility).

Lactate is now being explored as a treatment method for certain illnesses and injuries, including:
Resuscitation
Regulation of glycemia
Traumatic brain injury
Burns
Cognition
Wound healing and muscle regeneration after injury

The shuttling of lactate is driven by (1) a concentration/pH gradient, or by (2) a redox state.

In normal aerobic conditions (ample O2 available), Pyruvate is converted to Acetyl co-A and is then completely oxidised to CO2 and H2O through the Kreb’s cycle.

When O2 is low, pyruvate is reduced (converted while gaining an electron) into Lactate by taking a Hydrogen ion (H+) from NADH. Through this process, NADH is oxidized (converted while losing an electron) to NAD+. Lactate is then oxidized through the mitochondria.

it is impossible, based on the fundamental laws of physics that underpin the disciplines of organic chemistry, metabolic biochemistry, acid-base chemistry, and physiology, for lactic acid to be produced or present in living systems where cellular and tissue pH is regulated to be between 6.0 and 7.45

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[FR] Sean est un coach sportif, préparateur physique et consultant à Nyon, en Suisse. Au fil des ans, Sean a pratiqué de nombreux sports de compétition, notamment le rugby, l’haltérophilie et le rameur.

[EN] Sean is a Personal Trainer/Coach Sportif in Nyon. He offers private coaching, online programming, group/team coaching, as well as workshops and seminars.

Lean more here: http://www.upsidestrength.com/
Website: http://upsidestrength.com
Facebook: http://facebook.com/upsidestrength
Twitter: http://twitter.com/SeanSeale
Instagram: http://instagram.com/upsidestrength

Music Credit: LAKEY INSPIRED
Track Name: “Watching The Clouds”
Music By: LAKEY INSPIRED @ https://soundcloud.com/lakeyinspired
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License for commercial use: Creative Commons Attribution 3.0 Unported “Share Alike” (CC BY-SA 3.0) License.
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